A Complete Guide to Resistance Band Exercises

Deadlift

Exercise Information

Exercise Name:Deadlift
Resistance Band Type:A flat resistance band
Equipment Required:
Body Parts Exercised:Chest, shoulders and arms

Exercise Procedure

Exercise Start Position
  1. Stand in an upright position with your feet shoulder-width apart maintaining the natural curve in your lower back.
  2. Place the mid-point of the resistance band under both feet and hold one end in each hand.
Exercise End Position
  1. Bent forward as low as you can whilst maintaining a slight bend at your knees and the natural curve of your lower back.
  2. There should be some tension in the resistance band at this end position.
Exercise Start Position
Exercise End Position
Action
  1. Start by bending at your hips (i.e. stick your butt out) and bend your legs slightly.
  2. Ensure that your knees stay in line with your feet as you continue to bend forward (hinge forward at the hips) until your chest is almost parallel with the floor with your shoulders drawn back. Ensure you continue to engage your core to maintain the natural curve of your lower back.
  3. Maintain your head in a position in line with your body.
  4. Then, return to the start position and repeat.
Modification Options
  1. Vary the strength or length of the resistance band used to increase/ decrease the difficulty of the exercise or shorten the loop being used to increase the difficulty.
Technique Tips
  • Maintain the natural arch of your lower back throughout the exercises.
  • Ensure your knees ‘track’ in line with your feet.
  • Keep your hands close to your legs.
  • Breathe in as you hinge forward and breathe out as you return to the starting position.
  • Perform the exercise slowly. Aim for 6-8 seconds per repetition.
Exercise Prescription

1-3 sets of up to 15 repetitions. Note that if you can do more than 15 repetitions of a particular exercise, you should increase the difficulty of that exercise. If you are performing multiple sets, you may do 2-3 sets of the one exercise before moving on to the next exercise or cycle through your whole program 2-3 times.

Up to 60 seconds rest between sets. The duration of rest will be dependent upon the intensity of the exercise for you.

Deadlift Demonstration Video